Top Tips to Optimise Your Workout [+ Stop Wasting Time]

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Whether you are new to training or you have been training for a while and just looking to make some improvements then this blog is for you!

You may have heard people say or even said yourself that you lack the time or motivation to go to the gym.

In reality the likelihood is that a lack of structure is probably what’s holding you back.

This article will give you the top tips to stop wasting your time and start optimising your gym sessions to get the most out of your training.

1/ Have a plan in place

Optimise Your Workout Stop Wasting TIme

When attending the gym, you should know exactly what you are training for and what exercises you plan on doing in that particular session.

Ideally, this will have come from a programme where you will know exactly what muscle groups and which exercises are trained on certain days, with an idea of the level of resistance, reps and sets you will achieve during that session.

Not having a plan when going into gym makes it very difficult to train optimally and with consistency.

You’ll probably be jumping from machine to machine without a real method or understanding behind it, which will more than likely lead to wasted results.

As well as helping you to get the most out of your session, a solid structure can also help to develop confidence.

If you’re new to the gym, it can seem a daunting experience, so walking in and not knowing what equipment to use or what to train can be overwhelming.

However, if you enter the gym knowing exactly what you need to do and what equipment you need, you are ready for the session and much more likely to be confident and more motivated, while also being much better set to reap the rewards.

2/ Avoid too many exercises

So often is the case where individuals will say that they ‘don’t have time for the gym’ and see going to the gym as a long, time-consuming process.

However, this does not have to be and should not be the case!

There is no magic number as to how long a session should take to complete, but here at Optimised, we realise that you can achieve a structured, highly effective session in 45-60 minutes.

A big part of the reason people see going to the gym as a chore and a long process is because they think that they have to do a large number of exercises, and think that they have to be there for hours.

This however is not the case, and will often lead to incorporating ‘junk volume’ which is not necessary to reach your goals.

Sessions will naturally differ, but generally aiming for around 6-8 exercises per session is a good base, ensuring you are hitting the key muscle groups that you are aiming to for that session.

For example, if you were training upper body, you could do;

This totals 8 exercises but ensures that you are hitting each muscle group of the upper body sufficiently, without wasting time doing too many exercises and having crazy amounts of volume.

4/ Compounds first!

Whether you are pushed for time or just looking to get the most out of your sessions, focusing on the compound exercises will be key.

As explained in previous blogs, compound exercises are exercises that involve working multiple muscle groups.

Compound exercises play a huge role in both building muscle and reducing fat as well as improving general posture.

An example of a compound exercise is the squat, which works all of the muscles within the quadriceps, hamstrings and glutes, as well as engaging the core and lower back.

This means that you will get more value from your time and exercise in comparison to isolation exercises (exercises that work single muscle groups) and

This method of exercising is super time efficient, as it means that you do not have to complete as many exercises to get an optimal affect.

Beginning your session with compound exercises, when you have the most energy, is proven to be most effective.

Then you can move on to isolation exercises to finish.

Common compound exercises to build your session around include variations of;

Then

for the lower body.

4/ Don’t underestimate a good warm-up!

One aspect that goes under the radar when training is the importance of some form of warm up prior to exercise.

Have you ever been pushed for time and just decided to skip a warm up and go straight into your session?

So many people do this often!

Warm-Ups are key to get the blood flowing, activate the muscles and elevate the heart rate pre workout which prepares the body for exercise and significantly reduces the risk of injury.

The warm-up does not have to be long or strenuous, a few dynamic stretches and some foam rolling is all you need.

For a more effective warm up, focus on the specific muscle groups you’re planning to work during your training session.

This makes planning your session even more important – no session plan = no effective warm up!

The wrap...

The concept of training and the gym in general can initially seem confusing, however keeping consistent is vital to make progress.

Using the tips in this blog, by having;

a relatively structured plan (or at least an idea of what you are going to train prior to arriving at the gym)

a solid warm up to avoid injury

and planning your session around compound exercises and aiming for no more than 6-8 exercises

Remember, you don’t need to spend hours in the gym.

Shorter but very effective sessions will achieve the results you want and will remove both the psychological and practical barriers of thinking you need to spend hours in the gym!

To your future success,

Jamie & the personal training team

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